Will Sleeping with a Pillow Help with Hip Pain?

Despite sleep’s intended rejuvenating nature, for those living with persistent hip pain, improper sleeping positions can exacerbate discomfort by morning. On a positive note, specific sleeping positions have the potential to relieve pressure on the hips. Although adjusting your sleep position may not eliminate hip pain, it can contribute to alleviating the intensity of the pain.

Sleep on Your Back

Sleeping on your back ensures an even distribution of weight, preventing strain on any single joint, which is particularly beneficial for your hips. However, transitioning to this position can be challenging if you’re not accustomed to sleeping on your back. Consider using a pillow or wedge beneath your knees, as this not only alleviates strain on your hip flexors but also promotes staying on your back throughout the night. This additional support could be the key to waking up without experiencing pain worse than when you went to bed.

Sleep on Your Side

For those who favor sleeping on one side and experience pain in just one hip, consider shifting to the other side. Place a pillow between your legs to safeguard the hip that you’re not resting on. This precaution prevents strain on the hip by keeping the knee from falling forward. Whether it’s a specially designed knee pillow or a regular bed pillow, the objective is to maintain alignment and alleviate potential pressure on the hips.

When considering the best pillow for hip pain, decide which sleeping position will be the most comfortable for you or what position you prefer.

Pillow Options for Sleeping on Your Back

A wedge pillow is a triangular pillow you can place underneath your knees to help redistribute the weight load around the hip and pelvic joints, muscles, tendons, and nerves to reduce hip and pelvic pain. Sleeping with a wedge pillow for hip pain can be beneficial for addressing various conditions such as hip osteoarthritis, Femoroacetabular Impingement Syndrome (hip impingement), labral tears, and hip pain related to acetabular dysplasia.

Forias Knee Wedge Pillow 8” Pure Memory Foam Bed Wedge Pillow

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Crafted from CertiPUR-US certified 100 percent memory foam, this orthopedic knee wedge ensures that every component is free of harmful substances. The removable, air-layer outer is breathable and machine washable. This wedge is versatile; use it while sleeping, sitting, or relaxing on the bed, sofa, or floor, with no pressure on your back. 

What We Like:	What We Don’t Like:
Removable and washable cover. Does not squash down, retains its shape after use, and provides good support without feeling too stiff. Suitable for a variety of uses such as back, hip, knee, leg, and foot pain, Sciatica, varicose veins, and post-surgery care.	Not suitable for a hospital bed.

The Angle Eco Friendly, Medical Quality Memory Foad Bed Wedge Leg Pillow

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The design of this wedge reduces pressure on the back muscles and discs by decompressing the back. The exclusive Be Cool technology makes it ideal for hot sleepers and summer weather while also keeping you warm in winter. It is environmentally friendly, of medical quality, and made from polyurethane memory foam that is CertiPUR certified. Sherpa material, a soft and thick polyester fabric resembling sheepskin, makes up the removable cover.

What We Like:	What We Don’t Like:
Removable, washable, hypoallergenic cotton blend or bamboo zippered cover. Five-year warranty. Available in four sizes to cater to several height differences. Firm and holds its shape.	Slightly pricey. Sizing is not always as depicted in the size chart.

AllSett Health Bed Wedge Pillow

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This multi-purpose wedge pillow set includes two uniquely sized cushions – easily assembled in several ways to provide support for the head, back, and leg elevation—removable and washable soft covers made from breathable polyester material.

What We Like:	What We Don’t Like:
Provides back and leg support and reduces knee pain and varicose veins. Covers are easy to remove and washable. Can be put together or used in several positions to create different positions to lie or sit in or for leg elevation.	Takes several hours of airing outside to get rid of the smell they arrive with.

Pillow Options for Sleeping on Your Side

Using a knee pillow for hip pain stabilizes the hips and prevents them from rotating, which helps keep your spine aligned. They also help relieve pressure on the knees and other joints and maintain a good posture while you’re sleeping. Place a knee pillow between your knees to lessen stress across your hips.

Contour Legacy Leg and Knee Foam Support Pillow

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This knee pillow naturally aligns the back, hips, legs, and knees while preventing your lower back from twisting and the hip joints from rotating. It provides support to the thighs and legs, allowing your muscles to relax and alleviating nerve pressure. It also prevents bone-on-bone discomfort. Ergonomic contour shape that provides support in multiple sleeping positions. Made from ventilated memory foam and hypoallergenic materials with a washable cover.

What We Like:	What We Don’t Like:
Easy to roll over with and remains in place. Light and sturdy. Does not heat your legs.	Could be slightly bigger for some people.

Everlasting Comfort® Knee Pillow for Side Sleepers

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A contour knee wedge pillow that fits snuggly between your legs to align your spine and relieve pressure. Made from soft, dense memory foam that adjusts to the shape of your lower body while supporting your knees, hips, and legs. The adjustable strap prevents the pillow from moving, ensuring continued support while you sleep. Each component holds a certification for safety from OEKO-TEX—machine washable removable cover. 

What We Like:	What We Don’t Like:
Felt relief after the first night’s sleep with this pillow. The strap keeps the pillow in place, no matter how much you move in your sleep. The pillow is firm; material is soft, comfortable, and breathable.	Poor quality Velcro connecting the strap to the cushion.

Luna Memory Foam Knee Pillow

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This ergonomically designed pillow contours to your body, aligns your neck and spine for improved blood circulation and provides knee and hip pain relief. Made from CertiPUR-US certified foam with an Oeko-Tex certified, hypoallergenic removable and machine washable cover. 

What We Like:	What We Don’t Like:
Supportive and comfortable. Remains cool throughout the night. Experienced pain relief the following day in hips and knees.	Could be too small for someone with a large frame

Additional Options to Manage Hip Pain

Along with using a pillow for hip pain while sleeping, there are some other pain management options. Utilizing either ice or heat may be effective. If swelling contributes to your discomfort, ice is often recommended as it aids in reducing inflammation. Heat, on the other hand, can be beneficial for alleviating arthritis pain, stiffness, or muscle spasms. When using ice, it’s essential to avoid direct contact with the skin; instead, wrap an ice pack in a towel before applying it to your hip. You can apply heat through a heat wrap, heating pad, or hot water bottle.

Avoid sitting for extended periods, get up every hour, and move around for a few minutes. Partake in low-impact exercises such as swimming, water aerobics, walking, Tai Chi, or yoga. Other recommendations to aid in easing hip pain include stretching – there are several that could prove helpful. Getting a good night’s sleep is also important. Some tips to help you fall asleep and stay asleep:

• Go to bed and get up at the same time.
• Have a relaxation routine before going to bed.
• Have a warm bath or shower before bedtime to release endorphins. The warm water will also relax your muscles. Making the water too hot will raise your body temperature, making it harder for you to fall asleep.
• Ensure your room is dark and quiet. Keep your room cool or at a moderate temperature to avoid waking up because you’re hot.
• Avoid the use of electronics close to bedtime; this includes television, computers, tablets, and smartphones. 
• Avoid drinking coffee or caffeinated drinks approximately five hours before bedtime.

So, by improving your sleeping habits, doing some low-impact exercises, changing your sleeping position, and using a wedge or pillow, you have several options for hip pain relief.